June 1
Bench Press
80kg x 11, 5, 6
DB Tricep Extensions
3 x 8 x 15kg
Chin Ups
4 x 9
Lat Raise
3 x 12 x 7.5kg
Bicep Curl
3 x 8 x 20kg
Pallof Press (resistance band)
3 x 10 per side
June 2
Track Work
Plyo Hops
3 x 30m
3 x 200, 2 x 200m (25.9, 27.6, 27.2, 26.6, 28.5) avg 27.2 secs
Ab Wheel Standing
3 x 6
June 4
Track Work
Plyo Hops
3 x 30m
400m – 56.26
Groin/hip flexor hurt doing my warm-up jog so I thought i’d get my accelerations done then do a single fast run but over a long enough distance to not be going 100% at any time.
June 5
Bench Press
1 x 5 x 90kg
1 x 5 x 95kg
DB Bench Press
3 x 10 x 32.5kg
DB Rows
4 x 12 x 35kg
DB Reverse Flyes
2 x 12 x 5kg
DB Windmill
3 x 10 x 15kg
June 6
Back Squat
5 x 90kg
3 x 110kg
5 x 125kg
Reverse Lunge
3 x 10 x 65kg
Good Mornings
2 x 8 x 50kg
1 x 8 x 55kg
Plate Hold
3 x 20kg x 70 secs
Spiderman Pushups
3 x 16
June 8
Bench Press
80kg x 12, 6, 4
DB Tricep Extension
3 x 8 x 15kg
Chin Ups
3 x 1 x 50 seconds (25-X-25 tempo)
Lat Raise
3 x 12 x 7.5kg
DB 21s
3 x 15kg
Pallof Press
3 x 10
June 9
Track Work
250m – 34.8
200m – 26.6
150m – 18.4
100m – 11.9 PB
50m – 6.7
Ab Wheel Standing
3 x 6
June 11
Track Work
3 x 4 x 100m averaging 14.5.
June 12
Bench Press
5 x 90kg
5 x 100kg
DB Bench
3 x 10 x 32.5kg
DB Rows
4 x 12 x 35kg
DB Reveres Flyes
2 x 12 x 5kg
June 14
Bare Foot Treadmill Walk
5km at 2-3 degree incline, 6.2-6.4kph
June 15
Back Squat
3 x 5 x 90kg
5 x 110kg
Reverse Lunges
3 x 10 x 70kg
Good Mornings
3 x 8 x 60kg
Plate Hold
3 x 20kg x 80 secs
Swiss Ball Jackknives
3 x 15
June 17
Bench Press
80kg x 14, 7, 5
DB Tricep Extension
3 x 8 x 15kg
Chin Ups
3 x 50 secs
DB Lateral Raise
3 x 12 x 10kg
DB 21’s
3 x 15kg
Pallof Press
3 x 10 x 23kg
June 18
Track Work
3 x 30m
4,4,3 x 100m
June 20
Bench Press
5 x 80kg
5 x 90kg
5 x 92.5kg
DB Bench Press
2 x 10 x 32.5kg
1 x 7 x 32.5kg
DB Rows
4 x 12 x 35kg
Rev. Flyes
2 x 12 x 5kg
DB Windmill
3 x 12 x 15kg
June 23
X-Band Walks to warm up
Full Squat (60 sec rest)
90kg x 12, 14, 15
KB Swings
1 x 20 x 15kg
2 x 20 x 20kg
Repeat Jumps for Height
3 x 8
Bodysaw
2 x 25
June 24
Bench Press
80kg x 14, 7, 5
DB Tricep Ext
3 x 8 x 15kg
Chin Ups
3 x 50 secs
Lat Raise
3 x 12 x 10kg
DB 21s
3 x 15kg
Cable Pallof Press
3 x 10 x 23kg
June 27
Track Work
250m – 36.2
200m – 25.8 PB
150m – 18.4
100m – 12.0
50m – 6.6
June 28
Bench Press
5 x 80kg
5 x 90kg
5 x 95kg
DB Rows (drop set)
12 x 20kg
10 x 25kg, 20kg, 17.5kg, 15kg, 12.5kg
15 x 10kg
DB Bench (drop set)
10 x 35kg
4 x 30kg, 25kg, 20kg, 15kg, 10kg
10 x 5kg
Rev. Flyes
2 x 12 x 5kg
Rotator Cuff
2 x 10 x 5kg
DB Windmill
3 x 10 x 15kg
June 29
X-Band Walks (warm up)
Full Squat (60 sec rest)
100kg x 15, 8, 10
KB Swings
3 x 20 x 20kg
Lunge Jumps
3 x 8
Jack-knives
3 x 15
June 30
Track Work
3 x 200, 2 x 200m – (26.5, 27.1, 26.7, 27.1, 25.9) avg 26.7
Ab Wheel Standing
3 x 6